Feel-Good Fuel

Some days, it seems like everything's an uphill struggle - especially when it's a school day. But before you blame your hard-out weekend, or the grotty weather, you might want to take a look at what you ate for breakfast

by Johanna Bennet.

To be on top of your game all day every day, you have to eat well. Sounds simple, doesn't it? But we all know that in reality, it's not so easy. We may have good intentions but for a start, many of us get up too late to have breakfast.

Then there's the pull of the fish and chip shop or the pie that you pick up from the dairy on your way to school. Or you grab some lollies during morning break to tide you over. Trouble is, you're sabotaging yourself; you need to fuel your body and brain so they work the way you want them to. Mission-On, a youth lifestyle campaign, has been asking teenagers what they think would help them get into better eating habits. And, as a result, next month Mission-On is launching the Fuelled 4 School website, which aims to help you do just that.

But before you think 'a health website - how boring' - this is no lecture-fest. The Fuelled 4 School site will be fun and interactive, packed with quizzes, prize giveaways and competitions, as well as food info and tips. There's even a Fuelled 4 School Bebo page. It's up and running now and it's well worth checking out.

Fuelled 4 School is also running an inter-school challenge, which involves students from 50 schools coming up with their own ideas to get their mates eating well so they can have more energy for school. These could include healthy food promotions and canteen makeovers. Having seen some school canteens, we reckon an upgrade is long overdue. Does your school canteen need a makeover? Get on to Fuelled 4 School's Bebo page and let us know.

SMOOTH OPERATOR : Stuck for ideas? Here are some tips on good easy ways to start the day.

Breakfast - the good, the bad and the smoothie You know what it's like - you feel like you should make time for breakfast, but somehow you never do. When you skip breakfast you're more likely to duck out from class 'starving' and grab lollies, chips, or a burger. Breakfast fuels you up for the day - but how do you get it down you without mega-hassle? And what's good and fast when it comes to breakfast? Here are some ideas �

Cereal: Porridge or wheat cereal are the best here. Instant porridge is really quick; just stir in some low-fat milk, zap it in the microwave for a couple of minutes, add some fruit, and you're away. The rugby players' favourite, Weetbix, is fast and filling, too. Just pour on milk and eat cold, or zap in the microwave for 30 seconds.

Keep it smooth: Don't like even this small amount of food? How about a liquid breakfast? Pour a cup of low-fat milk into a blender with some cut-up fruit and several big spoonfuls of yoghurt, whiz for 30 seconds and it's ready to gulp. If you don't have a blender, mash the fruit with a fork then combine everything in a screw-top jar and shake!

Breakfast for four: If you're short on time, how about preparing breakfast the night before? There's this stuff called Bircher Muesli. It's famous, delicious and easy to make at night, when you're still chirpy. It's great if you're a night-owl or have younger brothers and sisters to feed. Here's how to make it: Soak a cup of old-fashioned rolled oats - not the instant kind - in three-quarters of a cup of low-fat milk along with two or more big spoonfuls of sultanas, then cover and put in the fridge. In the morning, chop an apple into it and just dive in. If you're extra hungry, add some dollops of yoghurt and maybe a sliced-up banana.

Breakfast hottie: We're talking about the old-fashioned cooked kind. Cooked brekkies can be healthy, and sometimes it's just what you feel like, especially in the winter months. So here's the healthy 'hottie' deal: grill lean bacon, don't fry it; poach eggs and include baked beans, grilled tomatoes or mushrooms, or all of three. Then, serve it all up with crusty bread - delicious!